I’m thinking about training back twice a week since I can’t work on legs just yet.
Does this look decent?
Day 1:
Pull ups
Yates rows
Pull downs
Cable rows
Day 2:
DB rows
Dead lift(Yates style)
T-bar rows
What I’m trying to do here is have one day for “width” and the other day for “thickness”.
What do you guys think?
If I were to vary one thing when training back, or any bodypart twice/week, it would be volume/intensity or weight/rep ranges.
[quote]ronaldo7 wrote:
What I’m trying to do here is have one day for “width” and the other day for “thickness”.
What do you guys think?[/quote]
Why not mix teh two, both days to up the frequency?
(Not saying you should or shouldn’t, just thinking out loud.)
edit for hilarious typo
[quote]countingbeans wrote:
[quote]ronaldo7 wrote:
What I’m trying to do here is have one day for “width” and the other day for “thickness”.
What do you guys think?[/quote]
Why not mix teh two, both days to up the frequency?
(Not saying you should or shouldn’t, just thinking out loud.)
I’m trying to cut it into two because I feel like I don’t get the most of some excercises in just one day.
I usually do pull ups, yates rows, dead lift and cables, sometimes T-bar rows. By the time I get to the second half of the workout I’m pretty tired. I still push as hard as I can but I’m not soo fresh soo clean by the last couple of movements.
[quote]ronaldo7 wrote:
I’m thinking about training back twice a week since I can’t work on legs just yet.
Does this look decent?
Day 1:
Pull ups
Yates rows
Pull downs
Cable rows
Day 2:
DB rows
Dead lift(Yates style)
T-bar rows
What I’m trying to do here is have one day for “width” and the other day for “thickness”.
What do you guys think?[/quote]
Personally, I’d trim the exercise selection down a little. To me, it seems that some of the exercises you’ve got in there are redundant (wasting energy/recovery) like the pulldowns considering you’re already doing pullups…also, you’re doing thickness on both days (cable rows and db rows)…I’d cut out the cable rows?
If you’re used to doing bodyparts just once weekly, then I can understand why the exercise selection is pretty high, but on a twice week schedule there doesn’t need to be as many.
Note: Having fixed days for bodypart training twice weekly isn’t ideal IMO. Take for example training a muscle group on Mon and Thu: There may be 3 days rest between training from Thu to Mon which is ‘ok’ as long as volume is low, but from Mon to Thu you’re only resting 2 days between training the bodypart which I don’t think is enough rest for strong individuals.
Day 1: Heavy horizontal row, then lighter high rep later in workout
Day 2: Same but Vertical (pullup/pulldowns)
Insert Deadlift and maybe 1 other lower back like extensions or good morning on whatever days work best. Personally don’t know if it matters but could do Heavy horizontal followed by light vertical, then opposite next time. Heavy first followed by rep/volume.
[quote]its_just_me wrote:
To me, it seems that some of the exercises you’ve got in there are redundant (wasting energy/recovery) like the pulldowns considering you’re already doing pullups…also, you’re doing thickness on both days (cable rows and db rows)…I’d cut out the cable rows?
[/quote]
I can hit completely different muscles with one arm cable rows, and DB rows. Shit I can DB row two different ways and hit three different areas of my back between the two lifts.
I feel different grips on pulldowns & chins differently too.
I feel like as long as OP can do that, he isn’t redundant.
[quote]countingbeans wrote:
[quote]its_just_me wrote:
To me, it seems that some of the exercises you’ve got in there are redundant (wasting energy/recovery) like the pulldowns considering you’re already doing pullups…also, you’re doing thickness on both days (cable rows and db rows)…I’d cut out the cable rows?
[/quote]
I can hit completely different muscles with one arm cable rows, and DB rows. Shit I can DB row two different ways and hit three different areas of my back between the two lifts.
I feel different grips on pulldowns & chins differently too.
I feel like as long as OP can do that, he isn’t redundant.
[/quote]
Yea exactly. Cable rows I feel it in my lats when I keep my chest out and pull to bellow my belly button. If I pull higher than my belly button I feel it more in the middle of my back.
Anyways, thanks for the feed back guys. At the end of the day I just have to try things and see how it works out…
As an intermediate/beginner, if you don’t get good growth stimulation and reasonable balance from two or three direct exercises targeting one bodypart, you’re doing something wrong (in my book).
What’s the point in doing 7 different exercises directly for back, hitting it from all sorts of angles, when as far as I’m guessing the OP just wants to add some “beef” there (which means getting really strong)?
Ronaldo, what do your lifts look like?
[quote]its_just_me wrote:
As an intermediate/beginner, if you don’t get good growth stimulation and reasonable balance from two or three direct exercises targeting one bodypart, you’re doing something wrong (in my book).
[/quote]
I’m very much still in the range you are talking about, some lifts are more intermediate, some still a beginner. (In my definitions of the stages.) And can break my back into two days and not really double frequency.
Day 1
tbars - upright - lower lats
v grip pulldowns - upper lats
DB rows - pull towards my elbow - outter/upper lats
Day 2
DB rows - pull towards armpit - middle back
tbars - bent over - middle back
rack pulls - hams, glutes, erectors, traps
I mean, I get where you are coming from… “K.I.S.S” but it’s not like above is ultra complicated, particularly IF you can actually get a MMC with the different movements. If someone can’t feel the different set ups differently, then yes they are “wasting their time”.
Didn’t know the lats are divided in upper and lower half. Maybe by upper lats, you mean that small muscle under the armpit? Rhomboid I think it’s called, or maybe teres?
I separate Lats and upper back, not into two different days but as 2 different methods of for hitting the back. You concentrate on one, and unless you have sloppy form, you miss out on the other.
[quote]Akuma01 wrote:
I separate Lats and upper back, not into two different days but as 2 different methods of for hitting the back. You concentrate on one, and unless you have sloppy form, you miss out on the other.[/quote]
This is what I’m getting at.
I really can’t “just hit my whole back” anymore. I gotta think about something in particular working.
[quote]desolator wrote:
Didn’t know the lats are divided in upper and lower half. [/quote]
That sucks…
I can also keep my arms straight-ish during dead skulls, if I’m having a good day focusing, and really torch my inner pecs. lol
It’ll never work 
[quote]Akuma01 wrote:
I separate Lats and upper back, not into two different days but as 2 different methods of for hitting the back. You concentrate on one, and unless you have sloppy form, you miss out on the other.[/quote]
So how do you train your back? I mean, what is an example of a back day for you?
[quote]countingbeans wrote:
[quote]its_just_me wrote:
As an intermediate/beginner, if you don’t get good growth stimulation and reasonable balance from two or three direct exercises targeting one bodypart, you’re doing something wrong (in my book).
[/quote]
I’m very much still in the range you are talking about, some lifts are more intermediate, some still a beginner. (In my definitions of the stages.) And can break my back into two days and not really double frequency.
Day 1
tbars - upright - lower lats
v grip pulldowns - upper lats
DB rows - pull towards my elbow - outter/upper lats
Day 2
DB rows - pull towards armpit - middle back
tbars - bent over - middle back
rack pulls - hams, glutes, erectors, traps
I mean, I get where you are coming from… “K.I.S.S” but it’s not like above is ultra complicated, particularly IF you can actually get a MMC with the different movements. If someone can’t feel the different set ups differently, then yes they are “wasting their time”.
[/quote]
Yeah I guess some people have a good MMC naturally which definitely helps, and as you become stronger it improves.
Your routines a bit more than I would do, but I wouldn’t say that it’s overly excessive.
I just feel that for someone still looking to put on decent size (many of us here) they’d be better getting the overall size up on the back with a handful of decent lifts (e.g. kroc rows, rack pulls, pullups/pulldowns), rotate them with similar lifts when needed…and then, as you see areas that need work (e.g. areas that don’t respond very well) you would “iron” them out with the more targeted exercise selection/higher volume on certain parts etc.
But hey, thats_just_me
[quote]ronaldo7 wrote:
[quote]Akuma01 wrote:
I separate Lats and upper back, not into two different days but as 2 different methods of for hitting the back. You concentrate on one, and unless you have sloppy form, you miss out on the other.[/quote]
So how do you train your back? I mean, what is an example of a back day for you?[/quote]
Yates Rows (Lats)
Pendlay Rows (upper back)
HS Isolateral Rows (Lats)
Cable Rope Face Pulls (Upper Back)
That is an example of 1 back day. Ofc the exercises can change weekly to some extent.
[quote]Akuma01 wrote:
[quote]ronaldo7 wrote:
[quote]Akuma01 wrote:
I separate Lats and upper back, not into two different days but as 2 different methods of for hitting the back. You concentrate on one, and unless you have sloppy form, you miss out on the other.[/quote]
So how do you train your back? I mean, what is an example of a back day for you?[/quote]
Yates Rows (Lats)
Pendlay Rows (upper back)
HS Isolateral Rows (Lats)
Cable Rope Face Pulls (Upper Back)
That is an example of 1 back day. Ofc the exercises can change weekly to some extent.[/quote]
Got chu!
What do you do for your lower back?
[quote]ronaldo7 wrote:
[quote]Akuma01 wrote:
[quote]ronaldo7 wrote:
[quote]Akuma01 wrote:
I separate Lats and upper back, not into two different days but as 2 different methods of for hitting the back. You concentrate on one, and unless you have sloppy form, you miss out on the other.[/quote]
So how do you train your back? I mean, what is an example of a back day for you?[/quote]
Yates Rows (Lats)
Pendlay Rows (upper back)
HS Isolateral Rows (Lats)
Cable Rope Face Pulls (Upper Back)
That is an example of 1 back day. Ofc the exercises can change weekly to some extent.[/quote]
Got chu!
What do you do for your lower back?
[/quote]
cough i dont deadlift cough